Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta: 189g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 3.7 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is very high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

Which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.83g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.5g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	2.17% 1.58g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.18% 0.13g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.13g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 1.2g	g per day for Men 19-50 years
Fiber	23% 8.68g	14% 5.37g	38g per day for Men 19-50 years
Protein	19.6% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.68% 0.43mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.62% 0.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.26% 0.19mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	102% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39% 3.1mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	46% 1.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29.6% 208mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	19.2% 2.1mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked 51% Whole Wheat Pasta vs Oil Roasted Sunflower Seeds:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.1 times more Vitamin B5, 2.2 times more Vitamin B6, 3.1 times more Vitamin B9 and 97.6 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta vs Oil Roasted Sunflower Seeds:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.6 times more Selenium and 146.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 2.4 times more Copper, 2.8 times more Phosphorus and 1.7 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.8 times more Omega 3, 5.1 times more Carbohydrate and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.2 times more Fat, 7.9 times more Saturated Fat and 16.9 times more Omega 6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.